Most people find that, as they get older, they become less active than when they were kids. Think about all those games that little kids play. Without those, you're probably not as active as you could be. And school, university and work pressures tend to get harder, leaving even less time to get out and be active. Inactivity really kicks in for a lot of us once we hit early adulthood, but it doesn't have to.

The answer, of course, is to build some activity into every day. It doesn't have to be strenuous. A brisk walk is enough to make a difference.   And the benefits of moderate activity are huge.

It helps you to relax and sleep better by relieving stress and tension. It builds up stamina and improves your concentration. And socially, it's the perfect way to make new friends or keep in touch with old ones.

Here are a few ways to get more stamina throughout your day.

1. Take it outside. Ride a bike, go skating, fly a kite, throw a frisbee, kick a ball around with friends or walk the dog. Whatever works for you.
   
   
2. Miss the bus. Walk to work or school, ride a bike or jog to the store or mall. Or get off the bus a few stops early and walk the rest of the way.
   
   
3. Go and play. Play football, basketball, tennis, hockey, soccer or any other group sport. Or take up dancing, go rollerblading, skating, skiing, bowling or swimming.
   
   
4. Just think. Walking 1 kilometre burns up the same number of calories as running 1 kilometre, swimming 15 lengths of a 25m pool, or playing squash non-stop for 8 minutes. For more, see the tip sheet Walk Your Way to Health.
   
   
5. Start slowly. You don't have to spend hours pumping weights at the gym or jogging up and down the local park. Getting active is as easy as shooting some hoops or dancing around your bedroom to your favourite tunes.
   
   
6. Build up your activity over time. Try to include some vigorous huff and puff stuff a few times a week and make it last for 15 minutes or more each time.
   
   
7. Cut down screen time. Count how many hours you spend in front of the TV and try to cut down. The same goes for the computer. Surfing the net and sending e-mails can be totally absorbing, but limit the time you spend staring at the screen.
   
   
8. Exercise your social skills. Swap screen time and long phone chats for a power walk with friends and catch up face to face.
   
   
9. Get involved locally.  Join sports clubs or take part in community events.
   
   
10. Ditch the car. Take public transit one way and walk back. Find different ways of getting places, like rollerblading, skateboarding or riding your bike.
    
    
11. Challenge yourself. Try something different. Take up fencing, rock-climbing, archery, or anything new that interests you.
    
    
12. Avoid elevator music. Stairs provide a great natural workout, so go for leg power whenever you can.
    
    
13. Keep it interesting. Go on hikes and visit parks with friends or family. Take part in, or help organize community events in your area.
    
    
14. Anyone for tennis? Or maybe squash, volleyball, golf or rowing? Group or team activities can make things more entertaining.
    
    
15. Work out a plan. What's the best use you can make of the time available before or after work or school or during breaks? You'll be surprised what you can squeeze in, and it helps if you draw up a plan.
    
    
16. Get some coaching. If you really enjoy, or show interest in a particular sport - or you want to improve your skills, think about getting a coach, trainer or mentor. Maybe you could try golf lessons, personal training at the gym or swimming lessons. Already a player? Consider coaching kids, or refereeing / officiating.
    
    
17. Keep motivated. Involve other people - friends, family, colleagues and neighbours to help maintain your interest.
    
    
18. Stay focused. Sometimes other commitments will get in the way of your activity plans. Don't get discouraged; just pick up from where you left off.
    
    
19. Prevent injuries. You can't afford to miss work or study time because of your activity program. Make sure you always wear the right protective gear for the activities you choose such as helmets, kneepads and mouth guards.
    
    
20. Warm up first. Start your program slowly every time and gradually pick up the pace. Do some stretches before a run or strenuous activity. See the tip sheet Warming Up and Cooling Down.
    
    
21. Cool down last. As you complete your activity session, cool down your muscles by slowing the pace before stopping.
    
    
22. Be comfortable. Wear loose fitting, lightweight clothing and comfy shoes with good cushioning.
    
    
23. Be sun smart. Even on cooler days, make sure you're protected against UV rays.
    
    
24. Stay hydrated. Drink water before, during and after each activity.
    
    
25. Tell someone who cares. If an activity takes you away from home, always tell someone where you're going and for how long.
    

This information was adapted from the “Go for your life” campaign with kind permission by the Victorian Government, Melbourne, Australia.

Links:

Canada's Physical Activity Guide to Healthy Active Living (PDF) 

Canada's Physical Activity Guide for Children and Youth